Seated Side Lateral Raise
How to do the Seated Side Lateral Raise
- 1
Pick a couple of dumbbells and sit at the end of a flat bench with your feet firmly on the floor. Hold the dumbbells with your palms facing in and your arms straight down at your sides at arms' length. This will be your starting position.
- 2
While maintaining the torso stationary (no swinging), lift the dumbbells to your side with a slight bend on the elbow and the hands slightly tilted forward as if pouring water in a glass. Continue to go up until you arms are parallel to the floor. Exhale as you execute this movement and pause for a second at the top.
- 3
Lower the dumbbells back down slowly to the starting position as you inhale.
- 4
Repeat for the recommended amount of repetitions.
How to program the Seated Side Lateral Raise
Sets and reps
As an isolation movement, the Seated Side Lateral Raise is best trained with moderate loads and higher reps: 2–4 sets of 10–15 reps with 60–90 seconds of rest. Chasing heavy weight on isolation work usually degrades form before it builds muscle — prioritize a full range of motion and a controlled negative. Program it after your compound lifts.
Progression
The Seated Side Lateral Raise is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
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Frequently asked questions
What muscles does the Seated Side Lateral Raise work?
The Seated Side Lateral Raise primarily targets the Shoulders.
What equipment do I need for the Seated Side Lateral Raise?
You need Dumbbell. Difficulty level: Beginner.
How many sets and reps of the Seated Side Lateral Raise should I do?
Do 2–4 sets of 10–15 reps with 60–90 seconds rest, focusing on a full range of motion and controlled tempo rather than maximum load.
